Monday 4.20.2015

"FITNESS" & "PERFORMANCE"

A. Every 2 minutes, for 10 minutes (5 sets):20 Walking Lunges (heaviest possible KBs in each hand)B. Every 2 minutes, for 10 minutes (5 sets):Bench Press x 4-6 repsC. Six sets for max cals:30 Seconds AirDyne or Row30 Seconds Rest30 Seconds Hollow Hold/Rock30 Seconds Rest

"COMPETITION"

A. Five sets of:Front Squat x 1 repRest as neededIn five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.B. Six sets of:Halting Snatch Deadlift + High Hang Snatch + SnatchRest as neededYou are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.C. Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%Rest 2-3 minutesD. Every two minutes, for 10 minutes (5 sets):Back Squat x 4 reps @ 85%

"ENDURANCE"

Ten sets of:60 Seconds of Rowing @85%30 Seconds of Double Unders30 Second Plank Hold (scale up by using two foam rollers or low rings)60 Seconds Rest